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Concentration in its simplest form is known to us by the name of attention. When the diverging [pathways] of the mental energy which moves the whole system in different directions are centred into a focus and when the concentrated energy is forced through one channel, it strengthens the mind.
If any other thought or idea arises in mind, you must not let your attention be distracted by it, nor let it wander in any other direction. After practising for a few days you will notice that you have acquired some power of controlling your attention and of directing it towards one object. When you have fully attained this control over your power of voluntary attention, you will be able to concentrate your whole mind on any object, whether external or internal, concrete or abstract, material or spiritual.
At the time of perfect concentration you will notice that the rhythm of respiration will change, and that it will gradually become slower and slower, perhaps it will almost cease for the time being. The motion of the lungs has a very intimate relation to the activity of the mind. If we control the activity of mind we can also control the motion of the lungs, and conversely, if the motion of the lungs is controlled the mind also comes more easily under control.
It is a well-known fact that one can easily feel pain in any part of the body by strongly fixing [one's] attention there. By an analogous process one can get rid of pain in the body.
No one can give you that power. It is one of the natural powers of the human mind.
Concentration leads to meditation. Meditation means the continuous or unbroken flow of one current of thought towards a fixed ideal. After gaining control over the mind through the practice of concentration, if we can compel the thought-current to flow in one direction for a certain length of time we have attained to the power of meditation. In this state, the mind is not distracted by external noise or by any disagreeable modification of the chitta.
The objects of meditation will vary with the individual ideals of the persons who practise it. For spiritual unfoldment, the ideal of the unity of the Atman or individual spirit, with the Brahman or universal Spirit, will be one of the best subjects upon which to meditate. Such ideas as "I am spirit beyond body and senses and above mind," or "I am one with the universal Spirit," or "I and my Father are one," will be of great help to those who wish to quickly reach the highest goal of all religions. First repeat it orally, then mentally. Concentrate your mind on the true meaning and meditate upon it.
Let the same current of thought flow without any break or distraction, then only will it be real meditation. If your mind be distracted by any other thought or idea or by external disturbance, firmly bring your attention back again to the chosen ideal. If any evil thought arises in the mind, overcome it by arousing a good thought. If envy or jealousy arises, the feeling of friendliness should be used to counteract it. The feeling of love should be cultivated to conquer hatred; and forgiveness should be practised to overcome the feeling of revenge. In this way you will conquer all evil and injurious thoughts by their opposites.
After regularly practising meditation for half an hour each day, you will notice, after a month, that your whole nature has been changed, and that your mind has become peaceful.
Those who have never tried meditation will find it very difficult at first, because the long-standing habit of permitting irregular activity in the mind will baffle all the attempts of the beginner. Various thoughts and ideas which you have never cherished consciously will spontaneously arise from the subconscious plane and will show what tremendous strength they have. The beginner has to slowly and cautiously subdue these obstructive thoughts. [They] must not pay any attention to them. [They] must labour hard to prevent [their] mind from being distracted from the train of thought [they have] decided to follow. Various disturbing elements will arise, will play for a short while on the conscious plane, and if not noticed will then disappear. But if, on the contrary, [one] should pay a little attention to them, they will become stronger, and take the form of impulse, and force [one's] whole mind in some other direction. Therefore, instead of following those unbidden thoughts and ideas, [one] should hold to the ideal.
No sage, whether a Buddha or a Christ, no saint, whether of the past or of the present, has ever found peace without practising meditation. It is the road which leads to the attainment of perfect tranquillity of mind. We are spending the whole of our valuable lives in making money, in eating, drinking, and doing such things as bring a little comfort to the body or a little pleasure to the mind. But we do not think for a moment what a valuable opportunity we are losing. We seek food for [the] body, but we never seek the food for the soul. So feed your souls with the eternal Truth that manifests itself to the purified soul, with that nectar and bliss which can be obtained only through the practice of meditation.
Make meditation a part of the daily routine of your life. Seek the company of some disinterested lover of mankind, follow [their] instructions as closely as possible. Keeping this ideal before your mind, march onward through the path of meditation fighting the enemies of wavering attention and unruly mind like a brave soldier, like a true hero, and stop not until the goal is reached; ultimately you will be the conqueror of the universe, and the kingdom of God will be yours.
From: The Complete Works of Swami Abhedananda, volume 1